BootCraft

Bootcamp Workout Ideas for Caring Fitness Trainers

Kyle Wood

How we’ve changed to help trainers during the COVID-19 Pandemic

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This has been a trying time for the fitness industry, but also a time for trying new things and finding new ways to connect with our clients.

Here at BootCraft we’ve been listening to what you have been asking for and adapting each week to provide it.

From at-home workout ideas to community gatherings to free trainings, we’ve been stepping out of our comfort zone too to meet you.

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Here’s what we’ve changed to support you:

Virtual Friendly Drills

From the moment you started getting advice to shut down face-to-face sessions in March we switched to adding new drills (84 drills and counting) that you can do with your clients remotely.

Now that some trainers are moving back to small face-to-face group sessions we’ll be providing a mix of virtual-friendly and minimal equipment drills.

Perhaps the best community for group fitness trainers

The number one thing that Crafters ( what we call BootCraft members) say that has saved their bacon during this pandemic is the private BootCraft Facebook group.

The ability to quickly find out how other trainers have been navigating the various challenges and roadblocks has been business-saving for many.

The community has also turned into a great place to pick up even more bootcamp ideas and adaptations of the drills on BootCraft.

BootCraft is the best thing that ever happened to my business. Not only all of the amazing workouts but the community of trainers and instructors that create and share all those workouts. I attribute this all to Kyle Wood. His knowledge, his professionalism and his ability to create a virtual environment that is welcoming to everyone is above and beyond anything I have experienced in my career as a trainer.  

– Janice Ainsworth, trainer, canada

Monday Morning Live’s

For those that like more interaction we’ve been running Facebook Live’s where Kyle invites an expert or a trainer from the community on to answer questions and share what’s working for them.

These are all recorded and available as video or audio on BootCraft afterwards.

We really are helping trainers survive and thrive

On our end, we know from the feedback we’re getting that we’re doing a good job helping trainers during this difficult time.

Our subscription numbers are up and members are sticking around, something that suprised us as we weren’t sure how things would go when this all started.

Our philosphy is to support group fitness trainers no matter what is going on. If that’s you, come join us.

Because you’ve read this far, go ahead and use this super special purple button to get your first 3 months of BootCraft for just $7/month ($19/month afterwards).

Sign Up for $7/month*

*To clarify: Month 1, 2 and 3 will cost you $7 each, then you’ll pay $19/month (or you can switch to annual billing to save some money).

Leg Obliterator Drill

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This simple ladder drill works well as a finisher for a sprint or running workout.

Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.

(Short Version)

Round 1:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

Round 2:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

Round 3:

  • 3 Jump Squats
  • 6 Cross-Body Mountain Climbers (4 each leg)
  • 6 Jump Lunges (4 each leg)
  • 50 metre Run

Round 4:

  • 2 Jump Squats
  • 4 Cross-Body Mountain Climbers (4 each leg)
  • 4 Jump Lunges (4 each leg)
  • 50 metre Run

Round 5:

  • 1 Jump Squat
  • 2 Cross-Body Mountain Climbers (1 each leg)
  • 2 Jump Lunges (1 each leg)
  • 50 metre Run

(Long Version: From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise:)

Round 6:

  • 2 Jump Squats
  • 4 Cross-Body Mountain Climbers (4 each leg)
  • 4 Jump Lunges (4 each leg)
  • 50 metre Run

Round 7:

  • 3 Jump Squats
  • 6 Cross-Body Mountain Climbers (4 each leg)
  • 6 Jump Lunges (4 each leg)
  • 50 metre Run

Round 8:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

Round 9:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

DRILL LENGTH

10 minutes

MINIMUM GROUP SIZE

1+

DRILL TYPE(S)

Bodyweight, Conditioning, Finisher

EQUIPMENT NEEDED

Cones

Rolling 100’s

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A Chipper workout involves ‘chipping’ away at a list of exercises. Participants chip away until all repetitions are done.

For this drill you can use regular medicine balls or tough wall balls in place of dead balls. Of course the medicine balls will actually bounce so be careful of that. For the proper effect though, get some dead balls.

It’s very much a hands-off, self paced workout so you may need to crack the whip a bit.

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that the equipment is not all being used at once.

Dead ball weight

Beginners: 6kg ball

Intermediate: 6kg Females and 9kg Males

Advanced: Same as intermediate but doing jumping slams

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Option 1 Option 2
1. Dead ball slams x1002. Jump squats

3. Dead ball slams x80

4. Sea turtles

5. Band rows

6. Dead ball slams x60

7. Ball sit ups

8. Dead ball slams x40

9. C2D Push ups

10. Band rows

11. Dead ball slams x20

12. Squats

 1. Dead ball slams x1002. Jump squats

3. Dead ball slams x80

4. Ball sit ups

5. Dead ball slams x60

6. C2D Push ups

7. Band rows

8. Dead ball slams x40

9. Squats

10. Dead ball slams x20

11. Sea turtles

12. Band rows

Notes:

  • Yes, band rows should be in there twice.
  • C2D = chest to deck
  • Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
  • Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.

DRILL LENGTH

40-45 minutes

MINIMUM GROUP SIZE

2+

DRILL TYPE(S)

Conditioning, Partner, Strength

EQUIPMENT NEEDED

Dead Balls, Exercise Bands, Mats

Mobility and Movement Warm Up

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Unless you run very specific group sessions, most clients just want better quality of life. That means a bit stronger, a few less kilos of fat, less out of breath and more flexible. This warm up drill helps our clients increase their mobility.

Spend 30-60 seconds on each of the following exercises or do them for reps (8-10 per side)

  1. Curtsey lunge
  2. Robots (windmill)
  3. Downwards dog calf rocks
  4. 1-leg walkout to pushup – Stand on one leg, walk your hands out ont he ground in front of you until you are in a pushup position. Do one pushup. Walk your hands back in and stand up while staying on one leg. Switch legs and repeat.
  5. X Squats – Low squat to standing on tippy toes reaching in the air.
  6. T-Switches
  7. Frog squats
  8. Side-side squats

DRILL LENGTH

5 minutes

MINIMUM GROUP SIZE

1+

DRILL TYPE(S)

Bodyweight, Warm Up

Amoeba Tag

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Mark out an area approximately 15m square

Two people are “it”. They hold hands and chase the other participants.

The person that they catch then joins the chain by linking hands.

When another person is caught they can stay together or split 2 and 2 but they must split into even numbers and can link together at will.

The game is played until no one is left.

The last two become “it” for the next game.

DRILL LENGTH

10 minutes, 5 minutes

MINIMUM GROUP SIZE

10+

DRILL TYPE(S)

Gamified, Warm Up

EQUIPMENT NEEDED

Cones